16. Back Work Workout

The back isn't only one of the body's biggest and strongest body parts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature, we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4) the lower back. Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each.

AREA 1: UPPER/OUTER LATS

Use moves in which you utilize a wide grip, typically outside your shoulders, which develop the area that makes up your V-taper. You'll usually pull from an angle above your head or perpendicular to your body.

Best Exercises: Pull-Up (wide grip), Bent-Over Barbell Row (wide grip)

AREA 2: LOWER LATS

Use reverse-grip moves and close-grip pullups/pulldowns to more strongly emphasize the lower lat area. One of the few single-joint lat moves, the straight-arm pulldown, does this as well.

Best Exercises: Reverse-Grip Pulldown, Straight-Arm Lat Pulldown

AREA 3: MIDDLE BACK

Use close- and medium-grip rowing moves in which you pull the bar, dumbbell or handle into your midsection or sides to best build back thickness.

Best Exercises: One-Arm Dumbbell Row, Close-Grip Seated Cable Row

AREA 4: LOWER BACK

Use moves in which you bend at the waist (not the hips, which work glutes and hams) to work the low-back muscles, a critical area to strengthen to prevent low-back pain.

Workouts 

1

Bent Over Barbell Row

3 sets, 6-8 reps

2

Seated Cable Rows

3 sets, 8-12 reps

3

V-Bar Pulldown

3 sets, 12 reps

4

Barbell Shrug

3 sets, 6-8 reps

5

Hyperextensions (Back Extensions)

3 sets, 12 reps